Intermittent Fasting.....................................................................................................................14
Diet Variation..................................................................................................................................15
Multi-Therapeutic Approach....................................................................................................17
Partial Fasting.................................................................................................................................20
Water Fasting.................................................................................................................................23
Coco-Noatmeal.............................................................................................................................32
Keto Hummus...............................................................................................................................34
Cauliflower Au Gratin..................................................................................................................35
Greek Meatballs............................................................................................................................38
Cauliflower Mash..........................................................................................................................39
Zucchini Fritters.............................................................................................................................40
Lemony Melts................................................................................................................................41
Tammy Stewart..............................................................................................................................47
Support......................................................................................................................................................51
Disclaimer.................................................................................................................................................51
References................................................................................................................................................52
SECTION 1
FASTING FAT BURNING SECRETS
As women age, many of us battle with reaching and maintaining ideal health. We struggle
with our weight, as well as low grade inflammation, which is the root cause of many health
challenges such as cancer, autoimmunity, thyroid dysfunction, mental health issues, and
hormonal imbalances.
Women tend to spend so much time taking care of others that too many of us have become
accustomed to not feeling well. We accept our maladies and attribute our weight gain, fatigue,
Fasting is a tool that can actually reverse aging. Fasting can even lengthen our telomeres (our
cellular biological clock)2 and can add years to life and therefore life to years.3 Fasting is not
a new and trendy concept. Humans have fasted in various ways throughout many ancient
cultures and civilizations. Every religion has a fasting component to it. Fasting has been a part of
healing in multiple ways for many cultures since the beginning of humankind.
There is talk, however, that suggests fasting might be bad for women. This idea revolves around
a few key points, predominantly that women’s bodies (particularly hormones) are not made
for fasting in general, and also that women’s modern-day hormonal problems (like adrenal
depletion and thyroid issues) are exacerbated by the stress of fasting. We will dispel these
theories, however. Women do require properly planned approaches, but in implementing them,
fasting can actually work in your favor and not against you.
did not only apply to men; women, too, naturally partook in the cyclical nature of eating a
lot (feasting) and then going extended periods without food (fasting). They did not do this
by pushing food away half way through a meal, or attempting to cut their calories. They were
not counting macros, measuring food, or fearing food. Perhaps they fasted not by choice, but
out of survival. Throughout times of survival, our body’s innate intelligence has some amazing
adaptations. When in a fasted state, the body will eat only its bad cells and tissue first. When it
comes to achieving good health, there’s one word we all need to be familiar with: autophagy.
Autophagy is defined as the body’s process of recycling its own damaged tissue into usable
During autophagy, growth hormone rises in order to protect the muscle and bone. The body
shifts to an efficient fat burning mode. This is just the beginning. Our body adapts and gets
stronger.
In terms of modern-day hormonal problems, adaptation is very real; women’s hormonal systems
are under a lot of pressure, and women with thyroid (especially hypothyroid) and adrenal issues,
Since we have always been told to eat 5-6 times per day for good health, food is always within
reach. As a result, talking about autophagy is like speaking a foreign language to most people.
However, if we want to reap the benefits of autophagy, we must change our mindset when it
comes to eating. This means instead of eating from the moment we wake up until bedtime, we
This is a key component of autophagy, fasting, and good health overall is not eating less,
but eating less often. This is not about restricting calories or dieting. This does not mean
going on fad diets or starving yourself. Any time the body thinks it’s starving, it will go into
survival mode and lower the metabolism to conserve fat. This is a survival mechanism.
This is why when some people go too low in calories, they gain fat and lose muscle.
constantly eating, you are not directly communicating with or understanding the signals your
body is trying to tell you. You are not giving your body a chance to work efficiently, as it has to
be in a constant state of digesting food. Digestion and assimilation of food is where your body
utilizes most of its energy. Fasting refocuses this energy, and creates body awareness unlike
anything you have experienced before. This allows the body to tap into its innate intelligence,
There are many forms and styles of fasting: water fasts, dry fasts, block fasts, intermittent fasting,
broth fasts, and feast/famine cycling, most of which are used in a multi therapeutic approach.
With so many types of fasting to explore, women must find what works best for their individual
needs. We will expand upon these various forms of fasting in the next section.
There are truly amazing accomplishments that take place in the cells of women’s bodies during
a fast. Knowing just what is happening within our body, helps us to understand why we feel
what we are feeling throughout a fast, it also allows us to trust the healing process. Our body
possesses an innate intelligence that knows exactly what to do during a fast. This is true healing
at it’s finest! Always remind yourself of the amazing innate intelligence your body holds, when
While modern medicine has not embraced fasting as a viable health option (yet), the practice
has been around since the beginning of time. The beautiful thing about fasting is that unlike
pharmaceuticals, we’re harnessing our own innate mechanisms for healing and maintaining
health. Women have unique genetic programming that can work against us if we let it.
Fasting turns on our own body’s processes, our own innate ability to heal, allows us to regenerate,
stay healthy, and optimize every aspect of our lives. When using fasting as a tool we can achieve
longevity, ideal weight, balanced hormones, gut healing, and disease prevention.
As discussed, autophagy (or “self-eating”)6 is the process by which the body naturally removes
cellular debris. This is one of the incredible benefits of fasting and a built in survival mechanism!
Autophagy means the body will always eat the bad cells and tissues for energy before using the
good ones. Bad cells are not able to adapt to using fat for energy, so they begin to die off and
This is one of the most important benefits of fasting, because it’s these bad cells that could lead
• Increased inflammation
• Food allergies
• Cancer
Many studies indicate fasting can turn down an overactive immune system responsible for
these conditions. Fasting has also been shown to regenerate pancreatic cells, and in animal
Stem cells are unspecialized cells that give rise to differentiated cells.8
They are often called “master cells” because they can grow into any of the body’s 200 types of
cells. One of the benefits of fasting relating to stem cells, is there is a rise in stem cells during and
after a fast. This helps to explain the miraculous healing that occurs with fasting.
According to a recent study by Italian researcher Valter Longo9, prolonged fasting breaks down
a significant portion of white blood cells. During each cycle of fasting, this depletion of white
blood cells induces changes that trigger stem cell-based regeneration of new immune system
cells.
would lead to hyper-immunity and other health issues as described in the previous section.
Thanks to the regeneration of newer, younger cells in the body, a better functioning immune
system is possible.
One of the amazing experiences during a fast is the random pains in areas of past injuries or
areas that simply need healing. The pain or discomfort felt is most often due to the autophagy
stem cell reaction going on in that area of the body. Some would call this re-tracing, where the
body goes back to old symptoms or injuries as part of the healing process. Science could never
explain this phenomenon that was described by so many during fasting or detox but the new
People pay a lot of money for stem cell injections today for incredible regeneration of joints and
to anti-age, and many times it is needed. Fortunately, the best news of all is the body will make
Ketones are produced from the burning of fat cells for energy They help to downregulate cellular
inflammation, heal the gut, as well as heal the brain. Ketones can also turn off bad genes and
turn on the good ones that help us live longer, healthier lives.
When you do an extended fast, your body will use ketones for energy because it has to in order
to survive. After approximately three days of fasting, the body adapts to using these ketones,
increasing their numbers dramatically. As a result, your body will be forced to use them to obtain
Benefits of ketones:10
• Raise growth hormone and protects all cells and the DNA from oxidative stress*
adaptation*
• Burn cleaner metabolically than glucose or fat and therefore creates less oxidation and
inflammation*
• Weight loss12
• Mood stabilization13
• Hormone regulation14
• Re-sets or microbiome (gut bacteria) and helps good gut bacteria in the gut17
• Lowers triglycerides19
• Slows aging20
Studies also show that ketosis can help certain health conditions such as:
• Obesity and Hyperlipidemia24
• Epilepsy25
• Alzheimer’s Disease26
• Parkinson’s27
• Cancer28
• Acne29
• PCOS30
• Cardiovascular Disease31
• Autism32
• Metabolic Syndrome33
Nutritional ketosis occurs when carbohydrates are limited to below 50 grams per day. This will
force the cells to use fat as a primary energy source. The cells can only use sugar (carbs) or fat
for energy, so when carbs are severely restricted during fasting, it will shift over to using fat and
Ketones levels are measured very simply using a small finger-pricking device called a Keto Mojo.
Testing your blood glucose along with your ketones is key, and Keto Mojo will do that as well.
The reason we want to check our glucose levels is to see if we’re truly in a state of autophagy.
Compare that number with your ketones. You want a 1:1 ratio, or your ketones can be a bit higher
Example: BG of 53÷18=2.9
If your ketones are equal to or greater than 2.9 (per the example), then you are in autophagy and
Meal Ideas:
Breakfast: organic coffee or tea with grass-fed butter or cream (if
intermittent fasting) OR egg omelet fried in avocado oil with drizzle of MCT
oil topped with avocado, bacon, and/or cheese; coconut milk smoothie;
eggs baked in avocado halves; chia seed pudding; full fat yogurt with raw
nuts; almond or coconut flour keto pancakes
Lunch: Leafy greens salad topped with canned sardines and capers,
dressed with olive oil and apple cider vinegar; mashed hard boiled eggs
and avocado in lettuce wraps with blanched asparagus spears and bleu
cheese dip; Zucchini noodles (“zoodles”) with fresh mozzarella, pine nuts
and olive oil.
Dinner: Baked wild salmon with sautéed spinach and mashed cauliflower
“potatoes”; Slow-cooker grass-fed roast with onions and side of roasted
brussels sprouts; Roasted spaghetti squash with grain-free meatballs and
side salad; Pureed vegetable soup with heavy cream and side of crusty
keto bread.
Sweets: Keto fudge, keto cookies, fat bombs, puddings, popsicles, organic
berries.
Many women eagerly begin the ketogenic diet, but give up shortly thereafter due to lack of
• Excess caloric intake (strategic calorie restriction and intermittent fasting is key)
• Not consuming enough healthy dietary fat (if enough fat is consumed one shouldn’t
• Not accounting for all carbs (food journaling can provide accountability)
• Too much or too little physical activity (properly timed burst training is best for rapid
• Eating too frequently, even in a shortened window. Snacks count as meals! Aim for 2-3
meals, max.
Always important, look out for underlying health conditions if you are “doing everything right,”
If you’re having trouble getting into or maintaining ketosis, try these tips and strategies:
Carb Phasing:
Adequate good fat and electrolyte balance is vital, and this rule helps to cover the bases.
2 tbsp. of coconut oil, 2 tbsp. of organic 2 tsp. of sea salt, can Optional: 2 cups of
MCT oil, or a combi- grass fed butter, ghee, be added to bone grass-fed bone broth
nation or a combination broth or taken with (or more if desired)
water throughout the
day.
Tip: You can start your day with a brain-boosting keto coffee containing 1 T MCT oil and 1 T grass
One of the most important (and overlooked) aspects of fasting is energy diversion.
Energy deviation is really a description of what happens during our fast. Many of us have no
You may think, “okay, I’m eating it, and obviously, there’s some energy output eating it.” That’s
true, but then it’s digesting it, which takes a massive amount of energy. Then it’s assimilating it,
which is actually the greatest amount of energy. Next, we have what happens at the cell. The
body takes that energy and drives all of these processes from glycolysis to the Krebs cycle;
massive ATP use, massive energy. The more energy you burn or use, the more pollution you
create.
Therefore, we’re demanding the body to downregulate that inflammation and oxidative stress.
We’re demanding the body’s massive energy output to digest and assimilate food. Here’s the
point: when we stop eating, the body goes “wait a minute: What am I going to do with all this
energy?”
It’s like when you’re on vacation: you have nothing specific planned and wonder what you’re
going to do with all that extra time and energy. Guess what the body does? It doesn’t sit back
By not eating throughout the day, your body uses that energy for better processes of healing. It’s
Optimizing hormones is not about gaining more hormones, but about becoming more hormone-
sensitive. Hormones like testosterone (or any that affect healing) are dramatically amped up
during a fast.
Over time, our cells become more sensitive to our hormones, even insulin. For example, during
a fast, hormone sensitivity increases, while glucose and insulin stabilizes. There’s also a drop in
thyroid hormone that takes place, but the body becomes more sensitive to it when it needs it.
Fasting cleanses the body and allows it to listen to those hormones more effectively.
Important for women to note: Fasting and eating low carb are not beneficial the week before
your period. This is the time to eat higher carb to boost progesterone and get that amazing
Environmental changes and stressors have been shown to change the microbiome,36 which in
turn can have a dramatic effect on gut healing. Fasting is especially restorative for a leaky gut,
Fasting provides a break from digesting food, allowing the body time to “heal and seal” the gut
lining. I’ve observed fasts heal serious gut conditions time and time again. This is one of the
microbiome influences our genetic expression. Fasting starves out bad bacteria, and refeeding
with fermented foods helps to repopulate the gut with beneficial bacteria.
People don’t get sick from their bad genes, but from bad lifestyles and living in a toxic world.
You can have the best protocol, diet, and intentions, but if a bad gene of susceptibility is turned
on and expressing an unhealthy condition, it must be turned off for true healing and a lasting
change.37
Today, when we hear the term “it runs in my family,” that normally means genetics. This is where
genes are passed from parents to their children, generation to generation. This leads people to
Thankfully, this is NOT true. Thanks to epigenetics, we have discovered that we are now able to
free ourselves from the very diseases that may have plagued our families for generations. For
example, our mind interprets the world we live in, and if we are experiencing stress or chronic
anxiety, the brain secretes these harmful chemicals, and our cells will adjust accordingly.
Fasting helps to break down old proteins, and high levels of growth hormone, which means when
you start to eat, your body will start re-building new cells. For example, with Alzheimer’s Disease,
the body can break down the old proteins that gunk up the brain, and rebuild new ones. The other
powerful thing is that fasting reduces insulin, not allowing cancer cells to grow. Fasting should not
be seen as a treatment, but rather a preventative. It’s a cycle of renewal, and anti-aging (which
is what everybody is looking for). Certain genes get turned on, and bad genes get turned off.
During the fast, your immune cells get depleted, and the body starts to re-generate stronger
Fasting helps with cancer, diabetes, weight loss, anti-aging, mood, and athletic performance.
People think food helps you concentrate, but the exact opposite is true. When you don’t eat,
your brain actually works better. You are no longer in that “food coma” that follows eating a
large meal, forcing the body to spend a great deal of energy digesting. This helps your brain to
Many women struggle to wrap their head around this notion, because we are accustomed to
being in a glucose fueled state, needing to eat every 2-3 hours. This creates intense hunger,
dizziness, headaches, irritability and shakiness when too much time passes between meals. This
When you are used to utilizing glucose, it takes some time for your body to become accustomed
to burning fat. It’s easier to transition from a low carb or ketogenic diet to a fasting state. The
people who eat a higher carb diet do typically to have a harder time adapting to fasting. It may
take a little bit longer to get in the ideal state. This period of adjustment is often referred to in
mainstream as the “carb flu” and you may feel downright awful during this time. Remember, it’s
just a few days and you can get through it. Your body is not yet used to burning fat, so you may
“Women absolutely need to fast differently than men” ~ Dr. Mindy Pelz
Intermittent Fasting
Eating less often means eating enough food in a shorter window every day to maintain your
metabolism, optimize your hormones and live longer and more importantly, live longer as a healthy
woman. This concept of eating less often is a fasting strategy known as Intermittent Fasting.
Intermittent fasting (IF) is a strategy that can prepare you for a successful life changing extended
fast (a block or water fast) as well as transform your hormonal health and even breaks through
weight loss resistance. Daily Intermittent Fasting can be the most effective tool you have for
hormone optimization. IF, coupled with periodic block fasting can have a major anti-aging impact.
Conversely, when the body burns its own fat there is a very steady release of glucose and insulin
Following the principle of eating less often, the body will feed from its own fat stores and not
have glucose and insulin spikes as it does after eating. This is just one of the reasons why this
Although it may sound complicated, intermittent fasting is actually a very simple concept.
Intermittent fasting involves eating within specific eating windows, such as a 4 to 8 hour window.
For example, eating two meals within the 6 hour window yields an 18 hour fast.
It’s not recommended to begin with a long fast like this. You have to work up to that efficiency in
the cells. Be patient and work your way slowly to a smaller eating window. As you become more
fat adapted, you will burn more fat for energy, and you will be able to fast for longer periods
of time. Eat until you are full. Remember, caloric restrictions don’t work, the body thinks it is
starving, and will begin to conserve energy by lowering your metabolism. The key is consistency
and finding what works for your schedule and lifestyle. You choose the window that works best
for you. Eating enough in the eating window will not lower your metabolism. Get the calories in,
Now here’s the real issue with weight loss resistance in women. It is not so much how much we
are eating or exercising, it’s hormones. Intermittent fasting is going to increase growth hormone
and create hormone optimization. It will get our innate intelligence working for us.
Intermittent fasting is a ‘biohack’ (yes that trendy word we hear) that will get your body to heal
its hormones. Intermittent fasting is a breakthrough on how you can stay young. Intermittent
fasting will help you live longer, and healthier. When we look at anti-aging, anti inflammation of
the cells, the research shows that eating less is the key. Intermittent fasting is a way to implement
Diet Variation
One key component is remembering to vary your diet throughout the week, changing with the
seasons, with women’s hormonal cycles, and allowing regular feast days. Feast days are every bit
as important as the fasting days as this is when all of your amazing new stem cells are created.
Many people realize that they hit a wall when they fast too much or stay low carb for too long
Despite the struggle to get there, simply avoiding the world of ketosis and fasting all together
because of preexisting adrenal and hormone issues is truly not the answer. There are ways to
tailor these mechanisms to cater to the individual needs of the woman, which will not only be
a gentler process on the body but will also maximize results in the long run. This tailoring for
Diet variation is, varying the diet using a low carb (ketogenic) diet, and incorporating at least
one feast day, and at least one famine day, per week. A feast day can be an increase of carbs,
or of protein, or even just a general increase in calories. A ‘famine day’ is one meal or a day of
total fasting. There are different versions of diet variation, which you can tailor to your individual
needs and also change over time as your body adapts and gets more metabolically flexible.
Diet variation works because it forces the body to adapt and ultimately optimize in ways that
simply do not happen with a single, prolonged (keto or otherwise) diet alone. When we vary
our diet, the hormonal shifts for adaptation re-establish and trigger the body’s ability to burn
fat for energy (which means a fat loss), but also prevents us from burning out. This burnout is
particularly prevalent with those suffering from underlying hormonal and adrenal issues, which
most of the time are women. Incorporating feast days reminds the body that it is not starving
so that it can tap into those fat stores without fearing that the famine cycle is going to continue
on indefinitely.
Each time you move in and out of ketosis, the easier it becomes. The body adapts very quickly
and becomes more and more metabolically flexible. By forcing an adaptation, we’re getting a
hormone optimization.
Typical diet variations are the 5-1-1: five ketogenic days, one famine day (either a single meal or total
fasting), and one feast day; and the 4-2-1: four ketogenic days, two famine days, and one feast day.
place to start, including one famine day, and the rest ketogenic days.
Women by nature are incredibly cyclical beings. Following your menstrual cycle alone is a great
way to use diet variation to support the needs of your body as it transitions through the month.
It’s generally the week leading up to menstruation that the body craves more carbohydrates: so
listen to that intuition! The body actually requires more insulin to make hormone conversions,
so this is the right time to provide your body with higher carbohydrate foods. Incorporate these
Remember, fasting and eating low carb are not beneficial the week before your period. This is
the time to eat higher carb to boost progesterone and get that amazing hormone optimization
It is important to note that re-feeds, feasting, and extra carbohydrates does not mean junk food
and binge eating. Rotating between a ketogenic diet and a paleo diet are always rooted in real,
whole, nutritious foods. These higher carb days are feeding your mitochondria and boosting
stem cell production among other things, and the importance of always feeding your body with
real nourishment cannot be understated. It’s a day where you’ll be enjoying more healthy carbs
Diet variation is a tool to help women lose more fat, feel more energy, clearer minds, and healthier
The key to hormone optimization via adaptation is rooted in our ‘feast/famine cycle’ principles
and will change the way you look at diets, calories, hormones, and weight loss/ gain forever.
The 5-1-1 and 4-2-1 are weekly diet variation strategies to strengthen your metabolic flexibility.
5-1-1 4-2-1
FIVE days of regular intermittent fasting/ keto FOUR days of regular intermittent fasting/ keto
Eat a ketogenic diet and check your blood ketones Eat a ketogenic diet and check your blood ketones
to make sure you’re in ketosis. to make sure you’re in ketosis.
• During these 5 days, follow the 2-2-2-2 rule: • During these 4 days, follow the 2-2-2-2 rule:
• Add 2 Tbs. MCT or coconut oil • Add 2 Tbs. MCT or coconut oil
• Add 2 Tbs. high quality salt • Add 2 Tbs. high quality salt
• Add 2 Tbs. grass fed organic butter • Add 2 Tbs. grass fed organic butter
• Add 2 Tbs. Olive Oil • Add 2 Tbs. Olive Oil
• Intermittent fast 15-18 hours • Intermittent fast 15-18 hours
ONE day of complete or partial fasting (the famine TWO days of complete or partial fasting (the famine
day). Choose: day). Choose:
ONE day of increased carbohydrate OR increased ONE day of increased carbohydrate OR increased
protein (the feast day). Eat up to 100-200 grams of protein (the feast day). Eat up to 100-200 grams of
healthy carbs OR protein). healthy carbs OR protein).
The carb (or protein) load day serves to refill your The carb (or protein) load day serves to refill your
glycogen stores, and reminds your body that it is not glycogen stores, and reminds your body that it is not
starving. starving.
• Pick one day where you (with intention) eat • Pick one day where you (with intention) eat
more. Focus on increasing your carbohydrate more. Focus on increasing your carbohydrate
(OR protein) intake particularly. (OR protein) intake particularly.
• Choose carbohydrates from nutrient-dense • Choose carbohydrates from nutrient-dense
sources like sweet potatoes, yams, fruit, or ancient sources like sweet potatoes, yams, fruit, or ancient
grains. Carbs (or protein) up to around 100-200 grains. Carbs (or protein) up to around 100-200
grams to remind the body that it isn’t starving. grams to remind the body that it isn’t starving.
Option 2: Every two months, make more rapid changes to create more adaptation and
breakthrough to more fat adaptation. Great for people who get bored and want to vary their diet.
Part 1: 5-7 days of higher carb (or protein) meals pushes up insulin and not only helps the
conversion of T4 to T3, but other hormones like estrogen and testosterone as well. These ‘feast
For women: the week before menstruation is the best time to drive the insulin up to assist in the
Men and post-menopausal women: just pick a week, and enjoy eating more healthy carbs.
The best sources of healthy carbs are from fresh fruits, vegetables, roots, and ancient grains (ex,
*Aim for 100-200 grams of carbs (OR protein) during a feast day.
Part 2: Choose 5 days each month to water fast, partial fast, or utilize a Fasting Mimicking Diet.
Did you know that you can reach a state of autophagy while still eating a little food? It’s true!
Valter Longo created the Fasting Mimicking Diet, which is known as a partial fast. Partial fasting
means limited and strategic calorie intake. Calories are restricted with partial fasting, 500-1100
calories per day, and macros built around low protein (20 grams or less per day). Doing a 5 day
partial fast in lieu of a water fast is recommended for those who are not ready to go without
food. It can also be useful to do a partial fast AFTER a full water fast.
When going from a water fast into a partial fast, you can actually extend the benefits of the fast
while still renourishing your cells with food. When ending the fast, the body will start detoxing
What are some of the health benefits associated with partial fasting?
• Lowered calorie and protein intake mimics fasting and reboots the body.
• Promotes autophagy (removal of cellular debris) for healthy mitochondria and longevity.
• Easier to follow than traditional fasting (water, whey water, bone broth).
• Helpful for those with low nutritional stores who seek fasting benefits.
• During a water or broth fast, shift to partial fast when elimination weakens, thirst
• After a water or broth fast to continue benefits and transition to solid foods.
• For cellular maintenance: do 1-3 days weekly (rotate days for variation).
• For deeper cellular repair: do longer (4-14 day) partial fast monthly or seasonally.
balanced meals. It’s a “5 day fast in a box” and includes delicious soups, bars, and teas that keep
You can also create a DIY partial fast by following the recommended calorie intake and
macronutrients. Here’s a quick and easy partial fast to enjoy for 1-5 days:
The What:
• Partial fasting means limited and strategic calorie intake. 500-1100 calories per day
(based on weight)
• Involves macro ratio of low protein (5-15%): low carbs (10-15%): high good fat (60-90%)
The Why:
• Lowered calorie and protein intake mimics fasting and reboots the body
• Promotes autophagy (removal of cellular debris) for healthy mitochondria and longevity
• Easier to follow than traditional fasting (water, whey water, bone broth)
• Helpful for those with low nutritional stores who seek fasting benefits
The When:
• During a water or broth fast, shift to partial fast when elimination weakens, thirst
• After a water or broth fast to continue benefits and transition to solid foods
• For cellular maintenance: do 1-3 days weekly (rotate days for variation)
• For deeper cellular repair: do longer (4-14 day) partial fast monthly or seasonally
• Use in conjunction with intermittent fasting: 1-2 meals within a compressed time window
• Foods consist mainly of fat, fiber, fruits, and veggies to cover nutritional needs
• Partial fast can include only liquid, in the form of smoothies, broths and shakes, to rest
digestive system
• Majority of calories may be consumed during early afternoon to early evening (1-7PM),
• Gentle exercise (walking, yoga) is acceptable during partial fasting; intense exercise is
not advised
• Choose 2-4 servings from each food category daily (depending on caloric goal)
Coconut oil/butter/ Chia seeds, flax seeds, Blueberries, rasp- Leafy greens, broccoli,
flakes, olive oil, grass- tiger nuts/flour/flakes, berries, strawberries, cauliflower, brussels
fed butter, ghee, mac- hemp seeds, raw nuts blackberries, avocado, sprouts, artichokes,
adamia nut oil, MCT and seeds tomatoes carrots, sweet pota-
oil, avocado oil, hemp toes, squash
oil, flax oil
• 3 scoops Ketaboshake
• ¼ avocado
• 3 cups filtered water, iced coffee (unsweetened), or unsweetened iced rooibos, green, or
• Add cinnamon, cacao powder, mint leaves, vanilla bean powder, matcha powder, maca
root, ginger, turmeric, instant coffee, and/or any other herbs and spices you like.
Drink in one serving, or break up into two. If you need extra calories (per the weight chart) add
berries, fats, and/or steamed (then frozen) vegetables from above suggestions.
Water Fasting
Water fasting is an ancient healing strategy that truly works miracles. It is not something you
want to take on without having strategic plan. Intensive water fasting requires experienced
hands and minds to guide you through safely to get best results. Remember the benefits of
fasting: autophagy, rise in stem cells, benefits of ketones, hormone optimization, rapid shift in
energy towards healing, resets the microbiome/ fixes the gut barrier, and finally turning off bad
genes and powering up good genes. Water fasting will take each of these accomplishments to
Dr. Valter Longo noted in his study39 that a water fast of 4 or more days can trigger a reset of
the entire immune system. As we get older, our blood contains too many memory T-cells, each
programmed to combat a particular microbe, and not enough naive T-cells, which respond to
new challenges. Water fasts help to purge and rebuild the immune cell population with naive
T-cells.Whether by one day fasts or longer block fasts, genetics start to maneuver into their
Even during a short fast, there is a rapid increase in growth hormone. This is why it is
recommended to fast for a full 24 hours once per week. A weekly mini-fast revolves around a
simple idea: optimizing hormones is not about gaining more hormones, but about becoming
more sensitive to the existing hormones. Hormones like testosterone, or any that affect healing,
Fasting can reboot the immune system, increase growth hormone, aid in weight loss and anti-
Everyone can benefit from a water fast! Keep in mind, this is a water only fast. This means: only
drink water. No tea. No coffee. No supplements. Nothing but water, and a little sea salt - high
quality sea salt like pink Himalayan or Celtic are wonderful. If you are on medications, continue
your medications. If you wish to change the dose or stop a certain medication, it’s important
that you consult with your Doctor on this. If you break the fast, or ‘mess up’ when you aren’t
through the five days yet, it’s okay! Listening to your body is not failure.
The protocol for water fasting is actually quite simple. Drink when you’re thirsty. There’s no need
to pound water all day if you aren’t thirsty. This can over stress the kidneys.
Bone broth is a type of stock, where marrow rich bones and a few other ingredients are slow
cooked for long periods of time (12-24 hours, or longer) to release all of the collagen, marrow,
minerals and other nutrients from the bones. The result is a gelatin-rich, soothing, nourishing
a healing drink.
Bone broth has been demonstrated to be immune strengthening, balancing to the nervous
system, anti-inflammatory, soothing to inflamed gut tissue, and great for the hair and skin.
Humans have been making bone broth for thousands of years as a way to promote good health,
aid in digestion of fibrous foods like vegetables, and as part of the philosophy to use as much of
the animal as possible. This is NOT a new remedy. Bone broth has been around for a very long
time. Losing touch with our ancient cooking and food preparation methods has proven to be
very detrimental to the cells in our body and, consequently, how well we feel, think, and look.
When you make bone broth, beneficial components get released from bones are made more
• Amino acids
• Glucosamine and chondroitin, both known for helping with joint health
It’s actually the collagen breaking down that produces the gelatin in bone broth. Gelatin has
a reputation for aiding in the building and maintenance of connective tissue, is soothing and
healing to the gut, and is great for hair, nails, and skin.
You can see how bone broth has the potential to calm everything down, and still nourish, giving
your body a chance to reset and begin to heal itself. You may be thinking, “Great, but why should
Bone broth with its collagen content soothes and helps to restore damaged cells, reducing gut
permeability. The mineral and fat content help to nourish and maintain cellular energy. What’s
beneficial or good bacteria. This can lead to all sorts of health problems including SIBO (small
intestine bacterial growth), improper food breakdown and assimilation, digestive disorders, and
more. What’s worse, when in a state of dysbiosis, it can be hard to get the beneficial bacteria to
take hold and begin crowding out the bad. A bone broth fast is very beneficial for starving down
bad bacteria in the gut, so that you can re-inoculate with good bacteria post-fast.
A basic bone broth fast typically lasts 4-5 days. You’ll consume nothing but bone broth during
that 4 day period, though water or herbal tea is also fine if desired. You’ll want to get as much
of the broth into your body as you can. As such, you’ll need to either buy a lot of bone broth
(about 16 gallons) from a reputable source, or make your own, which is much more cost effective
Or you can certainly make your own with 100% grass-fed beef (or pasture raised chicken) bones,
Himalayan pink or Celtic sea salt, raw apple cider vinegar, and filtered water. All you need is a
Intermittent Fasting
Fasting may be challenging in the beginning, especially if you are used to eating many times per day.
Here are some tips to make the transition to fasting as part of your lifestyle easier:
1. Be prepared for food withdrawals. Many processed foods and drinks are addictive so a person
may experience withdrawal symptoms as they eliminate them from their diet. Instead of giving
up, keep going! A person would not give up if they fell off a bike the first few times, or couldn’t
play the piano after one or two lessons. The same rationale applies to fasting. In time cravings
2. Drink pure water. Water flushes out toxins and keeps a person energized and well hydrated.
(dehydration can cause a person to feel tired and hungry.) Aim for ½ your body weight in ounces
3. Don’t overexert. While fasting, keep strenuous exercise to a minimum. Removing toxins, and
repairing damaged cells is a workout for your body. Getting plenty of rest is critical as the body
restores.
not need to be specific if you do not think they would support you fasting. Support is the key
to success. When your close circle knows that you may not be available for strenuous activities
and/or social outings, you will feel supported and understood. Also, don’t plan a fast when
you know you have a work dinner, a wedding to attend, or a friend’s birthday party. You may
also want to find a buddy who may want to do a fast with you! Group support is amazing, and
5. Be prepared for potential (temporary) side effects. When the body releases toxins, a person may
experience symptoms such as headache, fatigue, and irritability. These side effects are common
as the body eliminates various toxins. Drinking water helps to alleviate some side effects and
6. Be prepared. Being mentally and physically prepared is essential. Remind yourself why you’re
fasting, and make sure you have the supplies you need readily available for the fast. For example,
if doing a bone broth fast, ensure you have all the ingredients needed and have the broth ready
7. Try intermittent fasting (IF) first. If you’re very new at this, and 12 hours seems like a challenge,
then just start there. 12 hours is the minimum window of time to be considered a beneficial
Intermittent Fast. If 16 hours sounds more up your alley, go for that! Build up slowly.
8. Plan meals wisely. Unlike calorie restriction diets, fasting allows a person to eat until full. This
conditions the body to know food is coming soon and to not go into starvation mode. The key
is to enjoy healthy, nutritious meals when food is eventually eaten. Avoiding sugar, processed
9. Focus on the long term. It may take time to reap the benefits of fasting. Make fasting a part of
your life, not a one-time event. Illness and weight gain doesn’t happen overnight, and that same
rationale applies to reaping the benefits of fasting. Patience and dedication is key.
into the diet one at a time, like bone broth, poached eggs, and blended soups and smoothies.
The body (especially the digestive tract) is extra sensitive after a fast, which makes it an ideal time
to determine which foods a person may be allergic to. Depending on the length of the fast, it
When breaking a fast, go slowly by eating very soft, easily digestible foods such as berries, avocados,
and veggies that are steamed or blended. Fermented foods such as sauerkraut is also great to help
nurture our gut microbiome. A little coconut oil or olive oil can be good as well, but consume just a
Remember: it will take the body time to adjust to eating again. Patience is key.
Ease back into eating by consuming very basic foods instead of big, heavy meals. Your digestive
enzymes will be sluggish after the fast. It’s also beneficial to wait a few days before adding meat back
into your diet. Your digestive system has just rested for a very long time and needs time to adapt
Here are a few of the top foods to eat when breaking a fast:
Day One After Fast Day 2 After Fast Day 3 After Fast
Soft cooked veggies Pasture raised eggs or raw Meat (grass fed, organic)
eggs in smoothies
Grass fed organic cultured full Raw veggies (blending pre- Wild caught seafood
fat cottage cheese ferred)
Avocados drizzled with a little Salads Grass-fed cheeses
olive oil
Berries with coconut cream Nuts and seeds
Fermented veggies Unsweetened almond milk
High quality kefir Organic, unsweetened nut butter
Raw Milk
Homemade yogurt (plain)
Ghee (grass fed)
Cocconut oil
Sauerkraut
Bone Broth
This is one of the few times you want to pay attention to calories, as you don’t want to consume too
much too fast. (Intermittent fasting is a great way to break the fast as well.)
Based on the 5-1-1 and 4-2-1 diet variation, you will be eating low carb/keto 5 days a week. Here are
some recipes to get you inspired. You can add some starchy vegetables, fruits, and/or grains to these
1. Place all ingredients (except for stevia and toppings) in a saucepan over medium heat.
2. Cook, stirring occasionally until mixture begins to thicken and coconut starts to soften and
3. You can add more filtered water as needed to thin out the mixture during cooking.
5. Spoon into bowls and top with a drizzle of coconut milk, chopped nuts, cinnamon, and shredded
coconut.
6. You can make this ahead of time and store individual servings for up to three days. It gets better
with time!
2 scoops Ketaboshake
¼ cup canned organic coconut milk - BPA free can
1 teaspoon cinnamon
1 Tablespoon cacao powder
1 teaspoon maca powder
1 cup iced or hot coffee
1 Tablespoon MCT oil
½ cup hot water (if making hot coffee drink) or handful of ice cubes (for iced drink)
2 Scoops Ketaboshake
½ Avocado
1 Tbs MCT oil
1 tsp matcha powder
½ unpeeled cucumber
¼ cup chopped fresh mint leaves (may sub parsley or cilantro)
1” piece of peeled, raw ginger root
2 cups water
Handful ice
1. In a food processor, combine the steamed cauliflower, 1/4 cup of extra-virgin olive oil, tahini,
2. Add salt and pepper to taste, along with more tahini or olive oil if desired.
3. Scoop the hummus into a serving dish and garnish with the remaining Tbsp. of olive oil, and
paprika if desired.
4. Serve with low carb veggies such as celery, radish, and cucumber.
1. Preheat over to 425° F. Grease an 8×8 baking dish with coconut oil or avocado oil.
2. Steam your cauliflower. To steam, cut the cauliflower into florets and put about 1/4 inch of water
into a shallow pan. Heat the water until it’s boiling, add in the cauliflower florets, cover and
steam the florets until preferred tenderness. This usually takes about five minutes. When done
3. While the cauliflower is steaming, prepare the sauce. Add the rest of the ingredients (all ingredients
except for the cauliflower) into a high-speed blender or a food processor and process until you
4. In a mixing bowl, toss the florets in the sauce so they are completely covered with about half
the sauce, and pour into a baking dish. Top with remaining sauce to form a layer that will crust.
5. Bake in the oven for 20-25 minutes, or until the top has browned. If desired, pop in the boiler
1. Trim off any old outer leaves and woody stem ends from the Brussels sprouts.
2. To shred the sprouts, carefully slice them very thin by hand with a knife.
4. Crumble the toasted walnuts by hand into the bowl of shredded Brussels sprouts.
7. While whisking the mustard and lemon juice together, pour a thin, steady drizzle of olive oil into
the bowl until the dressing reaches the desired taste and consistency.
11. Top with fresh cracked pepper and extra pecorino, if desired.
1 – 2 Tbsp. ghee, avocado oil, olive oil, butter or other cooking fat
Two 6 to 8 oz., skin-on-wild-caught salmon fillets
Sea salt (I like the flakey stuff) and freshly ground black pepper, to taste
Gomasio seasoning (Japanese sesame salt). You may also use plain sesame seeds.
1. Thoroughly pat dry your salmon fillets with paper towels. Place on a plate, skin side up, uncovered
and place into the refrigerator for 30 minutes to an hour. This allows the skin to dry out and to
2. Just before you are ready to cook the salmon, remove from the refrigerator and give it another
3. Season the skin side of the salmon with sea salt and black pepper.
4. Heat your oil or fat in a cast iron skillet over medium-high heat, carefully place the salmon into
the pan skin side down. Season the non-skin side with sea salt and black pepper. Immediately
press down each fillet with a flat metal spatula to keep the sides from curling up. Hold for just
a few seconds.
6. After 4 minutes, turn off the heat, flip over the fillets and let them cook another 2 minutes on the
other side until you reach your desired level of done-ness. Do not overcook, but if your salmon
fillets are on the thicker side, it may take an additional minute or two.
9. Eat immediately.
2. In a large bowl, add the meat and all of the other ingredients, except the lemon. Mix to combine,
but don’t overwork the meat. Shape the meat into about 18-20 meatballs.
3. Add the meatballs to a cast iron skillet or other oven-safe dish. Bake for 25 minutes, or until
cooked, browned on the outside but a tad pink in the middle, if that’s how you like them. Cook
4. Squeeze the juice from half a lemon over top, and sprinkle on some extra mint and oregano.
2. Coat chopped up cauliflower florets in olive oil and roast until golden brown (about 35 minutes).
3. In a food processor, add in roasted cauliflower, butter, and spring onion, salt, and pepper, and
2 medium zucchini
2 eggs
1 onion
½ cup almond flour (or 3 Tbsp coconut flour)
2 cups raw macadamia nuts
1 tsp sea salt
Juice from ½ lemon (about 1 Tbsp)
½ cup water
1 tsp sea salt
1 tsp pepper
1 tsp dried basil leaf
3. Add the salt and squeeze very tightly with paper towels to get the excess liquid out. Then place
5. Place macadamia nuts, sea salt, lemon juice, and water in food processor and puree until smooth.
6. Add the eggs, macadamia nut puree, almond (or coconut) flour, and spices to the bowl with the
7. To bake: line a baking sheet with parchment paper. Spoon tablespoon sized amounts of the
8. Bake for approximately 18-20 minutes or until tops and sides are starting to brown.
9. Enjoy!
2. In a large glass measuring cup (or a bowl with a spout), whisk together the coconut butter,
coconut oil, lemon zest, and lemon juice until well combined.
3. Pour the mixture into prepared muffin tin and chill for 20 to 30 minutes or until completely solid.
3. Sprinkle in almonds (whole or sliced), and/or coconut shreds, if desired. Top with a touch of sea
salt.
1. Blend hazelnuts in a food processor on high until they are finely ground.
2. Add in the melted oil and coconut butter while the food processor is still on high.
3. Add in the rest of the ingredients while the food processor is still on high (store in the fridge).
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Health Centers of the Future’s mission is to educate and train health care practitioners, chiropractors,
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families stay healthy. For the past 22 years, she has been
Her bestselling book, The Reset Factor, was released in 2015, giving people all over the world access
to a clear step-by-step path to creating a healthy, vibrant, energy-filled life free from disease and
suffering. The launch of her book ignited a “Resetter tribe,” an online group of like-minded people all
supporting each other, exchanging health ideas, and cheering each other on to better health. Once
a month Dr. Mindy leads her Resetter tribe through a free Fast Training Week, where all community
Currently Dr. Mindy’s passion is educating women on how to do keto, fasting, and diet variation to
impact their hormonal health. You can find much of her information laid out in a very simple and
Website
Youtube
since the age of 5, Dr. Sonya pursued Naturopathic Medicine after University to explore the body’s
Dr Sonya runs monthly workshops, retreats and has her own podcast called Women N Wellness.
She believes it is her job as a Parent, Doctor, Employer, and Teacher to strive to be the best version
of herself in physical, mental, and emotional health. It is through this work she hopes to create a
ripple affect in the world to create more health self love and joy.
In 2009, Dr. Sonya and her husband Dr. Nicholas Jensen opened Divine Elements Naturopathic
Family Wellness in the Kitsilano neighborhood of Vancouver, British Columbia where they help
clients create lasting changes in their overall health and well-being for the entire family.
Website
them and many others like them who are struggling with
itself! Chemical stress from the overwhelming load of toxins in our bodies and our environment cause
cellular inflammation which causes dysfunction in the body. Fix the cell, and the body will heal itself.
Website
Dr. Sonners and her husband, Dr. Jason Sonners, met at chiropractic school and quickly discovered their
shared desire to impact people’s lives. They have three children, and do their best to help educate their
Together, Melissa and Jason Sonners use their knowledge to create comprehensive programs and
help patients achieve their health goals. Their patients are dealing with a variety of autoimmune and
neurological conditions, allergies, autism, cancer and many others. The doctors combine Chiropractic,
Hyperbaric Oxygen Therapy, Nutrition, Exercise, Detoxification programs and much more to help
naturally support patients and guide them through their health challenges.
Drs. Jason and Melissa Sonners are the owners of Core Therapies Family Wellness Center in Northern
New Jersey, a holistic center with eight chiropractors whose specialties include functional neurology,
functional medicine, hyperbaric oxygen, pre/post-partum, pediatric and sports injuries. Core Therapies
also offers acupuncture, massage, infrared, sauna, spinal decompression, yoga and laser therapies. They
children. The reason for all of the extra training was due to
to be able to leave the fetal position, she couldn’t breath through her nose (ever) and her brain clarity took a
turn for the worst… so much so that her 90 year old grandmother’s memory was in better shape than hers.
In her quest to find out the cause for this deterioration, she came across post graduate training in
functional endocrinology and clinical nutrition. She finally got her life back tracing her root causes back
to the dental work she had done as a teenager and young adult. Through extensive research, she found
that the majority of symptoms and illnesses can be linked back to the mouth and because of this, The
She is hugely passionate about finding the root cause of one’s health issues and developing a safe and
effective plan to reverse their symptoms and restore their quality of life. She does this by working one on
one with select individuals along with educating the masses through the Women N Wellness podcast,
Women N Wellness - Episode 58: Fasting and Low Carb Tips for Women
OTHER RESOURCES:
Intermittent Fasting
Prolonged Block
What Every Woman Needs to Know to About KETO, FASTING & HORMONES
DISCLAIMER
Fasting Fat Secrets For Women offers health, wellness, fitness and information and is designed for
educational purposes only. You should not rely on this information as a substitute for, nor does it replace,
professional medical advice, diagnosis, or treatment. If you have any concerns or questions about your
health, you should always consult with a physician or other health-care professional. Do not disregard,
avoid or delay obtaining medical or health related advice from your health-care professional because
of something you may have read in this book. The use of any information provided in this book is solely
at your own risk.
Always speak with your physician or other healthcare professional before taking any medication or
nutritional, herbal or homeopathic supplement, or using any treatment for a health problem. If you have
or suspect that you have a medical problem, contact your healthcare provider promptly.
Information and statements regarding dietary supplements have not been evaluated by the Food and
Drug Administration and are not intended to diagnose, treat, cure, or prevent any disease.
No part of this document may be reproduced in any form, including photocopying or transmission
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